221114

CrossFit Empire South – CrossFit

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Metcon

For Time – Run and Jumping Lunges (Time)

RX

2 rounds for time (16:00 Cap):

800-m run

50 jumping lunges

INTERMEDIATE

Same as Rx’d

BEGINNER

2 rounds for time:

400-m run

30 walking lunges

Post Workout Skill

GHD Hip Extensions and Banded Side-steps (Checkmark)

3 sets:

20 weighted GHD hip extensions

10 banded side-steps (left)

10 banded side-steps (right)

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg

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